CRF Programming 101

7/27/2019 CRF Programming 101

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Cardiorespiratory Fitness

Exercise Programming

Summary for Healthy Adults



Components of a CRF Program:

• Warm-up

• Conditioning Phase: FITT

• Cool-down/Stretch



CRF Type (Mode)

Recommendations• Based on functional

capacity, interests,

goals, time andequipment

• Use large musclegroups, rhythmical,

cardiorespiratory innature, continuouslymaintained movement



CRF Type

• Listen and hear what clients says or whatthey are not saying.

• Consider strengths/weaknesses whenchoosing machines/activity.

• Must be safe and effective.

• Try each machine for 2-10 minutes duringa trial period to determine if it is a fit.



CRF Type

• Obese individuals should attempt non-weightbearing activity(pool, bicycles, arm ergometers,

rowing machines) first, then onto treadmill orwalking or elliptical. Some times treadmill isbest, depends on client.

• Low body musculoskeletal problems; non-weight

bearing or low impact to the joints: elliptical,pool, bicycle , etc.

• Trainer needs to have personal awareness of allcardio types in order to be effective with clients.



CRF Time Recommendations

• Poor= 20-30 min

• Poor/Fair= 30-60 min

• Fair/Avg= 30-90 min

• Avg/Good= 30-90 min• Good/Excellent= 30-90

minutes



CRF Time

• All clients should not go over 60 minutesunless they have been exercising regularly for6-12 months and have increased their

functional levels.• Add one minute per session for most people

to build up stamina, endurance, improveheart and lungs, reduce body fat,

• Start new clients by how many minutes they

feel comfortable performing at low intensities



CRF Frequency

Recommendations• Physical activity on most

days of the week.

• Frequency depends on

intensity



CRF Frequency

Recommendations• Minimum of 5 times per week for

moderate intensity exercise (40-60%)

• Minimum of 3 times per week for vigorousintensity exercise (60% =/>)

• 3-5 times per week of combination

exercise (moderate and vigorous)



CRF Intensity Recommendations

• Physician basedrecommendations

• Fitness testing results• Previous history of

exercise

• Tolerance for cardioexercise

• Motivation



CRF Intensity Recommendations

• Poor 30-45% HRR

• Poor/Fair 40-55% HRR

• Fair/Avg 55-70% HRR

• Avg/Good 65-80% HRR

• Good/Excellent 70-85% HRR

• ACE p.377 Table 11.2, ACSM rec.



CRF Intensity…..

• Do not train clients for intensity, train forsuccess. Less is more!

• Monitoring intensity is crucial for the success of the client. They must learn and understandwhat their body’s are doing and how to interpretthat information.

• Monitoring recommendations: Heart rate,Perceived exertion, Talk test, and non-verbal/verbal feedback.



Fair/Average Healthy Adults

• Frequency: Minimum of 3 times per week forvigorous intensity; minimum of 5 times per week for moderate intensity; 3-5 days for combo

• Time: 30-90 minutes

• Intensity: 55-70% of HRR

Moderate to somewhat hard intensity



Average/ Good Healthy Adult

• Frequency: 3 times per week for vigorousintensity and/or 3-5 times per week for combo

• Time: 30-90 minutes• Intensity: 65-80% of HRR

Somewhat hard to hard intensity



Good/Excellent Healthy Adult

• Frequency: 3 – 5 times per week forcombination exercise and/or minimum of 3 timesper week for vigorous intensity

• Time: 30 – 90 minutes

• Intensity: 70 – 85% of HRR

somewhat hard to hard intensity

13 – 16 RPE



Poor Adult

• Frequency: Minimum of 5 times per week; 1 – 2 daily sessions leading towards one;

• Time: 20-30 minutes per session; may need tohave multiple sessions per day instead of one

• Intensity: 30 – 45% of HRR

Light to moderate intensity

6 RPE to 12 RPE



Poor/Fair Adult

• Frequency: Minimum of 5 times perweek

• Time: 30-60 minutes per session• Intensity: 40 – 55% of HRR

Light to moderate intensity

6 RPE to 12 RPE



CRF Programming Steps

• 1- Personal Data

• 2- Education

• 3- Developing

• 4- Training

• 5- Evaluate Session

• 6- Final Analysis



Programming

• how to use machines

• how to adjust or

change• Proper P.A.T.

• how they should feel-RPE-intensity

• FITT and progression

• safety precautions



Programming

• Need to understand how to work withbeginners, low level, intermediate and

high level functioning, de-conditioned,obese, overfat, under weight, seniors, de-motivated, and everything in between.

• Need to understand how to use and setcardio equipment plus activities.

• Need to consider the FITT guidelines.



More programming

• Listen, hear, talk andcommunicate to yourclients. The more youteach them, the moreindependent andconfident they will

become about theirown health.

• Trainers are teachersof the fitness

classroom. Be one!!



Trainers………..

• LEAD

• TEACH

• COMMUNICATE

• LISTEN

• INFORM

• MOTIVATE AND INSPIRE

• DEVELOP CONFIDENCE

• MENTOR



Progression Summary

• Change time, intensity, frequency

• Change the type to keep motivated

• Consider different types of training toprovide unique experiences

CRF Programming 101

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